Running

1 × 20-40min  ·  Equipment: No equipment

Muscle groups: Full body

How to do running

1. Start with 5 minutes of brisk walking to warm up your muscles and joints.
2. Run at an easy pace at which you can hold a conversation.
3. Look straight ahead, keep your shoulders relaxed and swing your arms at about 90 degrees.
4. Land softly on your midfoot and let your hips drive the stride.
5. Keep your torso upright without leaning forward or backward.
6. Finish with 3-5 minutes of walking and gentle calf and quad stretches.

Mistakes to avoid

• Do not increase distance or pace suddenly: the maximum weekly progression is 10%.
• Avoid heel striking with your leg extended in front of your body, as it punishes knees and back.
• Do not run through pain in your knees, ankles or hips; stop and figure out the cause.
• Listen to your body and finish early if sharp pain or breathing trouble appears.

Progression

• Start by alternating 1 minute of running with 2 minutes of walking and extend the running intervals each week.
• Increase total distance by no more than 10% per week so your back, knees and tendons adapt.
• Once you run 25-30 minutes straight without fatigue, begin varying pace with fartleks.
• Add an easier week with less volume every 3-4 weeks to avoid overload.